Name: Playbook - Kellen Milad - Foundations: Lateral Shuffle Crawl
Uploaded: 2024-04-14T15:06:22.022Z
Duration: 15 min
Description: Foundations: Lateral Shuffle Crawl

Julian

Juan

My whole lower body was sore from the last workout, but I pushed through this one anyways and felt great 💪

Sarah

Romy

Sabine

I would love to see some knee friendly work outs please

Fadia

It's interesting that the side crawl is contralateral while the overall movement is/can be a translation.

I improved the split squat by allowing myself to be pulled by gravity instead of blocking the movement. I was unconsciously leaning forward and not allowing myself to align with my back. Resistances due to knee injury in Capoeira 15 years ago.

It's nice to rebuild the trust. Thank you

Dimitri

Marie

A "primal" favorite. This pattern helps prepare the body for handstands and vaults while just being a fun way to flow between crawling and squatting movement. Focus on quality and control to develop shoulder pressing strength, core integration, and lower body mobility. This variation also provides great cardiovascular conditioning.

•Start in Deep Knee Bend
•Reach to the side and plant hands
•Shift weight into locked out arms and push through the ground.
•Jump or shuffle your feet past your hands
•Land as softly as possible

Lateral Shuffle Crawl

• Start in a Foot Hand Crawl position
• Lift one leg and reach across your body. Hip is fully extended
• Allow the reach of your leg to pull you through the roll over
• Touch the ground for a moment then reach your free arm back across your body to reverse
• Move slowly and control the complete range of motion.

Crawl Roll Over Transition

•Start in a deep split squat. Spine long & core braced.
•Accelerate upwards allowing your legs to extend
•Switch your stance at the top
•Absorb the landing and decelerate. Return to deep split squat.

Split Squat Switch Jump

• Start in an athletic stance. Lower your COG
• Plant your hands on the ground. Push through locked out arms and extend legs backwards.
• Allow your elbows to bend and lower your chest to the ground.
• In one dynamic action, press up and spring up onto your feet. Rise to standing.

Back Sprawls

Movement Snack #16

Foundations: Lateral Shuffle Crawl

What a great and functional core workout! Simple but effective.

Jose

To start i like everything about this. From the app platform to instructions, videos, ease of use and excercises. Cant wait to progress

Carolina

Foundations: Tucked Rocking

Doris Hasslocher

Elaine

Foundations: Figure Four Rock Up

So nice to feel that with each new set the movement is that little bit smoother

Cedric

Foundations: Side Sit Hip Switch

So excellent 👌 really enjoyed this movement, transitioning from one position to another makes me feel dynamic

Dean

The instructions were clear and the movement snack part a really good and short workout.

Lotta

Foundations: Rock Up to Crawl

Great tutorial and great little workout as always 😊

Enjoyed this movement..mind - body- energy alignment 🙏🏿🙏🏿🙏🏿😌

Foundations: Crawl Pass Under Transition

The long roll was great! Kicking out one of your legs while rolling makes the move feel even more dynamic. I imagine a lot of breakdancing starts like this. Lol

Harold

Nice! Enjoyed this as an active recovery session. Thanks!

Foundations: Long Roll

Bit more challenging for me, but very proud I did it, so good having the number of sets laid out so I don't have to think or be tempted to call it enough prematurely!

Challenging, but definitely achievable. Loved it!

Foundations: Foot Hand Crawl Get Up

Squat shifting is tricky for me, I modified it by not going down as low. The jumps felt really nutritious to my knees even though I needed to reduce the volume for my level. Looking forward to getting to do more.

Foundations: Deep Squat

Foundations: Tripod Get Ups

Awesome. It keeps getting better and better. Sticking to it!

Foundations: Lateral Shuffle Crawl

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